Bis/Tris 2

Horizontal Loading

Supinated Bicep Curl to Prone Eccentric Release (Zottman)

reps 8

weight_percent 60%

Tempo controlled

Rest 1-2min

Set	Reps	Weight	Tempo	Rest
1	8	60% %	Controlled	1-2min (h:m:s)
2	6	70% %	Controlled	1-2min (h:m:s)
3	4	80% %	Controlled	1-2min (h:m:s)
4	2	90% %	Controlled	1-2min (h:m:s)
5	4	80% %	Controlled	1-2min (h:m:s)
6	6	70% %	Controlled	1-2min (h:m:s)
7	8	60% %	Controlled	1-2min (h:m:s)

LLT
Single arm cross body cable tricep extension [MC]

reps 12/arm

weight_percent 60%

Tempo controlled

Rest 60s

Set	Reps	Weight	Tempo	Rest
1	12/arm	60% %	Controlled	60s (h:m:s)
2	12/arm	60% %	Controlled	60s (h:m:s)
3	12/arm	60% %	Controlled	60s (h:m:s)

Behind back bicep curl cable machine

reps 10

weight_percent 75%

Tempo controlled

Rest 60s

Set	Reps	Weight	Tempo	Rest
1	10	75% %	Controlled	60s (h:m:s)
2	10	75% %	Controlled	60s (h:m:s)
3	10+	75% %	Controlled	60s (h:m:s)

LLT
Triceps Pullover Extension – EZ Bar, Supine

reps 8

weight_percent 75%

Tempo controlled

Rest 1-2min

Set	Reps	Weight	Tempo	Rest
1	8	75% %	Controlled	1-2min (h:m:s)
2	8	75% %	Controlled	1-2min (h:m:s)
3	8	75% %	Controlled	1-2min (h:m:s)
4	8+	75% %	Controlled	1-2min (h:m:s)

LLT
Dumbbell Preacher Curl

reps 6-8/arm

weight_percent 70%

Tempo controlled

Rest 2min

Set	Reps	Weight	Tempo	Rest
1	6-8/arm	70% %	Controlled	2min (h:m:s)
2	6-8/arm	75% %	Controlled	2min (h:m:s)
3	6-8/arm	80% %	Controlled	2min (h:m:s)
4	6-8/arm	85% %	Controlled	2min (h:m:s)

LLT
Seated Dumbbell Tricep Extension

reps 12

weight_percent 60%

Tempo controlled

Rest 1-2min

Set	Reps	Weight	Tempo	Rest
1	12	60% %	Controlled	1-2min (h:m:s)
2	12	60% %	Controlled	1-2min (h:m:s)
3	12	60% %	Controlled	1-2min (h:m:s)